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Vitamins & Minerals - Breakdown of Micronutrients
In Modern Day Foods
 Vitamins
and minerals are the two substances known as micronutrients which
come from macronutrients -proteins-carbohydrates and fats. We get
these essential nutrients from fruits, vegetables, grains, legumes,
nuts and seeds, dairy foods and meats-the basic food groups that
comprise our diet.
There has been a misconception to obtaining all the vitamins and
nutrients that your body needs solely through diet. You don't need
to obtain all your vitamins and nutrients just through supplements
but they compliment each other well. Below is a table to list the
vitamins and minerals and it explains it's functions and sources.
VITAMINS
|
Vitamin
|
What the Vitamin Does
|
Significant Food Sources
|
| B1 (thiamin) |
Supports energy metabolism and nerve function |
spinach, green peas, tomato juice, watermelon, sunflower seeds,
lean ham, lean pork chops, soy milk |
| B2 (riboflavin) |
Supports energy metabolism, normal vision and skin health |
spinach, broccoli, mushrooms, eggs, milk, liver, oysters,
clams |
| B3 (niacin) |
Supports energy metabolism, skin health, nervous system and
digestive system |
spinach, potatoes, tomato juice, lean ground beef, chicken
breast, tuna (canned in water), liver, shrimp |
| Biotin |
Energy metabolism, fat synthesis, amino acid metabolism, glycogen
synthesis |
widespread in foods |
| Pantothenic Acid |
Supports energy metabolism |
widespread in foods |
| B6 (pyridoxine) |
Amino acid and fatty acid metabolism, red blood cell production |
bananas, watermelon, tomato juice, broccoli, spinach, acorn
squash, potatoes, white rice, chicken breast |
| Folate |
Supports DNA synthesis and new cell formation |
tomato juice, green beans, broccoli, spinach, asparagus, okra,
black-eyed peas, lentils, navy, pinto and garbanzo beans |
| B12 |
Used in new cell synthesis, helps break down fatty acids and
amino acids, supports nerve cell maintenance |
meats, poultry, fish, shellfish, milk, eggs |
| C (ascorbic acid) |
Collagen synthesis, amino acid metabolism, helps iron absorption,
immunity, antioxidant |
spinach, broccoli, red bell peppers, snow peas, tomato juice,
kiwi, mango, orange, grapefruit juice, strawberries |
| A (retinol) |
Supports vision, skin, bone and tooth growth, immunity and
reproduction |
mango, broccoli, butternut squash, carrots, tomato juice,
sweet potatoes, pumpkin, beef liver |
| D |
Promotes bone mineralization |
self-synthesis via sunlight, fortified milk, egg yolk, liver,
fatty fish |
| E |
Antioxidant, regulation of oxidation reactions, supports cell
membrane stabilization |
polyunsaturated plant oils (soybean, corn and canola oils),
wheat germ, sunflower seeds, tofu, avocado, sweet potatoes,
shrimp, cod |
| K |
Synthesis of blood-clotting proteins, regulates blood calcium |
Brussels sprouts, leafy green vegetables, spinach, broccoli,
cabbage, liver |
MINERALS
|
Mineral
|
What the Mineral Does
|
Significant Food Sources
|
| Sodium |
Maintains fluid and electrolyte balance, supports muscle contraction
and nerve impulse transmissions |
salt, soy sauce, bread, milk, meats |
| Chloride |
Maintains fluid and electrolyte balance, aids in digestion |
salt, soy sauce, milk, eggs, meats |
| Potassium |
Maintains fluid and electrolyte balance, cell integrity, muscle
contractions and nerve impulse transmission |
potatoes, acorn squash, artichoke, spinach, broccoli, carrots,
green beans, tomato juice, avocado, grapefruit juice, watermelon,
banana, strawberries, cod, milk |
| Calcium |
Formation of bones and teeth, supports blood clotting |
milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines,
green beans, spinach, broccoli |
| Phosphorus |
Formation of cells, bones and teeth, maintains acid-base balance |
all animal foods (meats, fish, poultry, eggs, milk) |
| Magnesium |
Supports bone mineralization, protein building, muscular contraction,
nerve impulse transmission, immunity |
spinach, broccoli, artichokes, green beans, tomato juice,
navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu,
cashews, halibut |
| Iron |
Part of the protein hemoglobin (carries oxygen throughout
body's cells) |
artichoke, parsley, spinach, broccoli, green beans, tomato
juice, tofu, clams, shrimp, beef liver |
| Zinc |
A part of many enzymes, involved in production of genetic
material and proteins, transports vitamin A, taste perception,
wound healing, sperm production and the normal development of
the fetus |
spinach, broccoli, green peas, green beans, tomato juice,
lentils, oysters, shrimp, crab, turkey (dark meat), lean ham,
lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese,
tofu, ricotta cheese |
| Selenium |
Antioxidant. Works with vitamin E to protect body from oxidation |
seafood, meats and grains |
| Iodine |
Component of thyroid hormones that help regulate growth, development
and metabolic rate |
salt, seafood, bread, milk, cheese |
| Copper |
Necessary for the absorption and utilization of iron, supports
formation of hemoglobin and several enzymes |
meats, water |
| Manganese |
Facilitates many cell processes |
widespread in foods |
| Fluoride |
Involved in the formation of bones and teeth, helps to make
teeth resistant to decay |
fluoridated drinking water, tea, seafood |
| Chromium |
Associated with insulin and is required for the release of
energy from glucose |
vegetable oils, liver, brewer's yeast, whole grains, cheese,
nuts |
| Molybdenum |
Facilitates many cell processes |
legumes, organ meats |
Many years ago, it was possible to obtain all the vitamins and
nutrients your body need needs solely through foods; but as you
will see in the decline of vitamins and nutrients in our modern
day foods it is almost impossible to consume your daily needs and
still stay under 2000 calories. Don't get me wrong eating fruits
and vegetables are very important. I am not saying to just take
supplements to get your nutritional needs. I am saying that you
need to let them work together for the highest benefit.
The level of nutrients and vitamins in our foods have decreased
dramatically over the last 60 or so years. You would have to eat
somewhere in the range of 10-12 modern day apples to compare to
one apple 60 years ago. This is because today's agriculture doesn't
allow the soil to enrich itself, instead it depends on chemical
fertilizers that don't replace the variety of nutrients that humans
and plants need. Furthermore, the long shipping and storage time
between harvest and selling reduces nutrient content.
The mineral content of milk and popular meats has also fallen significantly
in the past 60 years, according to a new analysis of government
records of the chemical composition of everyday food. The levels
of iron recorded in the average rump steak have dropped by 55%,
while magnesium fell by 7%. Looking at 15 different meat items,
the analysis found that the iron content had fallen on average by
47%. The iron content of milk had dropped by more than 60%, and
by more than 50% for cream and eight different cheeses. Milk appears
to have lost 2% of its calcium, and 21% of its magnesium too. Most
cheeses showed a fall in magnesium and calcium levels. According
to the analysis, cheddar provides 9% less calcium today, 38% less
magnesium and 47% less iron, while parmesan shows the steepest drop
in nutrients, with magnesium levels down by 70% and iron all gone
compared with its content in the years up to 1940.
The research was conducted by David Thomas, a chiropractor and
nutritionist who prescribes and sells mineral supplements. He published
an earlier historical analysis of the nutrient content of fruit
and vegetables in 2000 which showed a similar decline in those foods.
He attributes the loss of nutrients to intensive farming and industrial
production. (Guardian Feb.2, 2006)
Modern day agriculture is not going to change so the answers are
to use supplements along with your food intake; also if possible
having your own garden will ensure higher levels of vitamins and
minerals in your food. Yes the foods will not last as long because
you will not have the preservatives but it is better without the
preservatives. You can look up many sites on how to start a garden
and many local libraries will hold classes on how to start a garden.
By Kristy
Donathan Bryant
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